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Graduation Day Indoor Cycling Routine and Playlist

Graduation Day Indoor Cycling Routine

If you have riders that are celebrating a graduation, this is the perfect ride to honor their big day! This indoor cycling routine has great themed songs about school, vacation, and what to be when we grow up. This is a fun one for folks in all stages of life.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute Workout)

Do the following exercises, three times through.

  • Song 1: Chorus surge, +10 RPMs. Start the song by pedaling on the beat and finding a moderate intensity resistance. At the chorus, increase the speed by about 10 RPMs (or so) to find a hard intensity. Come back to the baseline afterwards.
  • Song 2: M/H/VH/B, 45 seconds each. Spend 45 seconds at each intensity level: moderate, hard, very hard, and breathless. Riders can use a mix of leg speed and resistance to find the desired intensity.
  • Song 3: Chorus surge, resistance. Start the song by pedaling on the beat and finding a moderate intensity. At the chorus, increase resistance to find hard intensity. Back off after the chorus ends.
  • Song 4: Tabata. 20 seconds of breathless/very hard work and 10 seconds of recovery. Do this 8 times through.

The Graduation Day Indoor Cycling Routine and Playlist

Series Song / WorkoutSong
Warm up“School’s Out,” Alice Cooper
Song 1: Chorus surge, RPMs.“Vacation,” Thomas Rhett
Song 2: M,H,VH,B (45s each)“Celebrate,” Pitbull
Song 3: Chorus surge, resistance.“Hey Look Ma, I Made It,” Panic! At The Disco
Song 4: Tabata“Hot for Teacher,” Van Halen (start at 00:45)
Song 1: Chorus surge, RPMs. “When I Grow Up,” The Pussycat Dolls
Song 2: M, V, VH, B (45s each) “Smooth Criminal,” Alien Ant Farm
Song 3: Chorus surge, resistance.“Teacher,” Nick Jonas
Song 4: Tabata“Dr. Feelgood,” Motley Crue
Song 1: Chorus surge, RPMs. “Grow Up,” Simple Plan
Song 2: M, V, VH, B (45s each) “Kids in America,” Kim Wilde
Song 3: Chorus surge, resistance.“Vacation,” The Go-Go’s
Song 4: Tabata“Walking On Sunshine,” Katrina & The Waves
Cool Down“Celebration,” Kool & The Gang

Want to hear the songs? Check out my Spotify playlist here or here:

Graduation Day Outfit Ideas

Encourage folks to wear gear from their college or high school of choice. 🙂

Cueing Corner

If you want to take this a step further, you can weave a fun, playful story through the playlist.

  • First series: Keep it super fun and upbeat. Everyone is partying!
  • Second series: When you play The Pussycat Dolls song, you can start to joke, “Oh no, now it’s time to get serious. Need to go get a job! What job will you pick?” The rest of the songs in the series explore different occupations: criminal (lol), teacher, and doctor.
  • Third series: Here’s when we realize we don’t want to grow up anymore. We want to be a kid forever! I love the juxtaposition of “Grow Up,” and “Kids in America,” back to back.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Mother’s Day 2024 Indoor Cycling Routine and Playlist

Mother's Day Indoor Cycling Routine and Playlist

As a mom of very young children, Mother’s Day is kind of a big deal. Becoming a mother has been one of the most life changing experiences I’ve had so far. However, I will NOT do a Mother’s Day themed ride in my spin classes.

Why’s that? Because it’s a difficult holiday for many, many people. It can be difficult if you’re grieving the relationship or loss of your mother or child(ren). It can be difficult if you have a strained relationship with your mother or child(ren). And, it can be difficult if you want to be a mother and have not yet become one. If you’re someone that struggles with Mother’s Day, I am wrapping you in a virtual hug and kindly telling you to get as far away from this routine as possible! (Seriously, I have so many other great indoor cycling routines to check out instead.)

But, being a mother is important to me and my own current experience. So, I’ve created this playlist for me to enjoy on my bike at home, and for anyone else looking to do the same. If you are celebrating Mother’s Day, I hope you have a happy holiday!

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (51-minute Workout)

Do the following exercises, three times through.

  • Song 1: 30/20/10. Do the following intervals: 30 seconds at moderate intensity, 20 seconds at hard intensity, and 10 seconds at breathless intensity. Repeat until the song has ended.
  • Song 2: RPM surge at chorus. Start at a moderate intensity pedaling to the beat of the music. At the chorus, pick up your pace 10-15 RPM and find a hard intensity. Then, come back to moderate after the chorus.
  • Song 3: Resistance surge at chorus. Start at a moderate intensity, pedaling to the beat of the music. At the chorus, increase your resistance and find hard intensity. Then, come back to moderate after the chorus.
  • Song 4: Surprise sprints. Pick a random intensity level and duration. Then do it. Make sure to provide ample recovery time between intervals.

The Mother’s Day Indoor Cycling Routine and Playlist

Series Song / WorkoutSong
Warm up“I Got It From My Mama,” will.i.am
Song 1: 30/20/10“Hey Mama,” David Guetta, AFROJACK, Bebe Rexha, Nicki Minaj
Song 2: RPM surge at chorus“Mom,” Meghan Trainor, Kelli Trainor
Song 3: Resistance surge at chorus“Higher Love,” Kygo, Whitney Houston
Song 4: Surprise sprints“Mama,” Jonas Blue, William Singe, OFFAIAH
Song 1: 30/20/10“Salute,” Little Mix
Song 2: RPM surge at chorus“Blessed,” Martina McBride
Song 3: Resistance surge at chorus“Haven’t Met You Yet,” Michael Buble
Song 4: Surprise sprints“Feels Like Home,” Sigala, Fuse ODG, Sean Paul, Kent Jones
Song 1: 30/20/10“…Genetics,” Meghan Trainor, The Pussycat Dolls
Song 2: RPM surge at chorus“Our Own House,” MisterWives
Song 3: Resistance surge at chorus“Stacy’s Mom,” Fountains of Wayne
Song 4: Surprise sprints“Powerful Women,” Pitbull, Dolly Parton
Cool Down“Call Your Mom,” Noah Kahan

Want to hear these songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Love Made Me Crazy Indoor Cycling Routine and Playlist

Love Made Me Crazy Indoor Cycle Routine and Playlist

Sometimes love makes us do crazy things…like cycle for an hour in a dark room on a bike that goes nowhere! 🙂 This routine has some great, heart-thumping, high-emotion songs to get a really great, motivational workout in.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (46-minute Workout)

Do the following exercises, three times through.

  • Song 1: Climb 1. Start at a moderate intensity, flat road resistance. Throughout the song, continue to add resistance to end the song at the very top of moderate intensity. Option to add a speed surge at the chorus.
  • Song 2: Climb 2. Start at the very bottom of hard intensity, pedaling to the beat of the music. Throughout the song, add resistance so that you end approaching very hard intensity. Option to add a speed surge at the chorus.
  • Song 3: Climb 3. Continue to add resistance through this song to find very, very hard intensity. So hard that you can JUST keep that steady, smooth pedal stroke at the appropriate RPMs.
  • Song 4: 30 seconds breathless / 30 seconds recovery. Intervals!

The Love Made Me Crazy Indoor Cycling Routine and Playlist

Series Song / WorkoutSong
Warm up“Crazy What Love Can Do,” Davi Guetta, Becky Hill, Ella Henderson
Song 1: Climb 1“Crazy In Love,” Beyonce, JAY-Z
Song 2: Climb 2“Somethin’ Bad,” Miranda Lambert, Carrie Underwood
Song 3: Climb 3“(You Drive Me) Crazy,” Britney Spears
Song 4: 30/30 sprints“You May Be Right,” Billy Joel
Song 1: Climb 1“Mad Love,” Sean Paul, David Guetta, Becky G
Song 2: Climb 2“She Drives Me Crazy,” Fine Young Cannibals
Song 3: Climb 3“I Hope,” Gabby Barrett
Song 4: 30/30 sprints“You Spin Me Round (Like a Record),” Dead Or Alive
Song 1: Climb 1“Crazy Little Thing Called Love,” Queen
Song 2: Climb 2“Sweet but Psycho,” Ava Max
Song 3: Climb 3“Don’t Blame Me,” Taylor Swift
Song 4: 30/30 sprints“She’s Out Of Her Mind,” blink-182
Cool Down“Before He Cheats,” Carrie Underwood

Check out the Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Cinco de Mayo Indoor Cycling Workout Routine and Playlist

Cinco de Mayo Indoor Cycling Workout Routine and Playlist

Cinco de Mayo is tricky to get right in a group exercise class for a couple of reasons. First, there are mixed feelings about the holiday, commemorating a Mexican victory in the Franco-Mexican War. It’s not really celebrated in Mexico, but in the U.S. it’s hugely popular. Second, it’s hard to find the perfect Cinco de Mayo indoor cycling music playlist. Do you play only songs in Spanish? Do you play popular songs in Mexico right now?

Ultimately, the answer lies with your riders. What will they like and appreciate? For my classes, I know that a good mix of songs from a bunch of different genres and themes will be well-received.

Here are the types of songs I have included in prior Cinco de Mayo indoor cycling workout routines and music playlists.

  • Popular songs in Spanish with a good beat. There are some songs that transcend their borders. Just like I picture Pitbull coming out of speakers across the globe, I know that there are Spanish songs that Americans enjoy. I listened to a couple until I found ones with a workout beat.
  • Songs by American artists of Mexican descent. This includes folks like Santana, Demi Lovato, and Fergie.
  • Songs related to “Five”. For those of you that know my spin playlist style, I tend to throw in a few wacky songs into the mix. They always get a positive reaction from the crowd, since they’re just a little bit silly, but still provide a good workout. I couldn’t find any songs I liked with “Cinco” in the title, but there were a couple related to “Five” that I wanted to include.

Here are songs I did not include. 

  • Songs by Latin artists that were not of Mexican descent. I frequently find artists like Pitbull and Shakira at the top of a Cinco de Mayo playlist. Neither of those artists are of Mexican descent. Pitbull is Cuban American and Shakira was born in Colombia, of Spanish and Lebanese descent. IMO, it’s okay to play a variety of Latin artists. Just acknowledge that this is a Latin playlist and introduce it properly. 

Without further ado, here’s this year’s Cinco de Mayo indoor cycling routine and playlist.

The Series (47-minute Workout) 

Do the following exercises, three times through. 

  • Song 1: Chorus surge. Find a moderate intensity by riding to the beat of the song. At the chorus, find hard intensity by increasing your RPMs (or pace). 
  • Song 2: Hard intensity; moderate at chorus. Now, do the opposite. Find a hard intensity by riding to the pace of the music and adding heavy resistance. At the chorus, maintain your pace, but take off the resistance to find a moderate intensity. 
  • Song 3: 1 minute intervals. Do a 1 minute interval for each intensity: moderate, hard, and very hard/breathless. 

In between each series, throw in a surprise sprint song where you call out the duration and intensity level. 

The Cinco de Mayo Indoor Cycling Workout Routine and Playlist

(The artist of Mexican descent is bolded.)

Series Song / WorkoutSong
Warm up“Senorita,” Shawn Mendes, Camila Cabello
Song 1: Chorus surge“Fergalicious,” Fergie, will.i.am
Song 2: Hard; mod at chorus“Single Soon,” Selena Gomez
Song 3: 1 min. intervals“Confident,” Demi Lovato
Surprise sprints!“La Bamba,” Los Lobos
Song 1: Chorus surge“Paint a Smile,” Jasmine V
Song 2: Hard; mod at chorus“Me & U,” Cassie
Song 3: 1 min. intervals“Get My Name,” Mark Ballas
Surprise sprints!“Kickstart My Heart,” Motley Crue (lead singer Vince Neil)
Song 1: Chorus surge“Faded,” Cierra Ramirez, Casey Veggies, Honey C
Song 2: Hard; mod at chorus“Bam Bam,” Camila Cabello, Ed Sheeran
Song 3: 1 min. intervals“Shower,” Becky G
Cool Down“Smooth,” Santana, Rob Thomas

Want the songs? Listen to them on my Spotify playlist or here:

Other good Cinco de Mayo workout songs that didn’t make the cut:

  1. Matador, by Los Fabulosos Cadillacs
  2. Sky Might Fall, by Kid Cudi
  3. Die Romantic, by Aiden (guitarist Angel Ibarra is Mexican American)
  4. A Little Party Never Killed Nobody, by Fergie feat. Q-Tip, GoonRock
  5. The Glamorous Life, by Sheila E.
  6. Come & Get It, by Selena Gomez
  7. Testify, by Rage Against the Machine (Zack de la Rocha is Mexican American)

I’m still looking for the perfect Selena workout remix to add, so if you find one, please share!

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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High Five: Indoor Cycle Routine With Songs From Five Person Bands

Five Person Bands Indoor Cycling Routine

There’s a lot of reasons for an indoor cycling routine themed around five person bands: it could be played in Cinco de Mayo, the 5th of any month, or it’s just a fun way to play a bunch of boy bands, girl bands, and 80s rock bands. This spin routine has some of my favorite musical groups, including: Backstreet Boys, Spice Girls, One Direction, AC/DC, Twisted Sister, and more.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute Workout)

Do the following exercises, three times through. In between each series, add a heavy sprint song (details below).

The Series:

  • Song 1: Climb. Start at a moderate intensity and add resistance throughout to end at hard. Option to have an intensity surge at the chorus.
  • Song 2: Jumps. Coach jumps as you like, in and out of the saddle.
  • Song 3: Breathless at chorus. Start at a high moderate intensity. At the chorus, go faster / add RPM to find breathless.

In between each series do a song with three 30 second breathless / 30 second recovery intervals at a heavy resistance. (The songs are moderately paced, so the heavy resistance will help riders achieve breathless).

The High Five Indoor Cycling Routine and Playlist

Series Song / WorkoutSong
Warm up“Everybody (Backstreet’s Back),” Backstreet Boys
Song 1: Climb“You Make Me Feel…,” Cobra Starship, Sabi
Song 2: Jumps“What Makes You Beautiful,” One Direction
Song 3: Breathless at chorus“Damaged,” Danity Kane
Bonus: Heavy Breathless 30/30“Draw The Line,” Aerosmith
Song 1: Climb“Chasing The Sun,” The Wanted
Song 2: Jumps“Wannabe,” Spice Girls
Song 3: Breathless at chorus“I’m In Love With a Monster,” Fifth Harmony
Bonus: Heavy Breathless 30/30“We’re Not Gonna Take It,” Twisted Sister
Song 1: Climb“You Got It (The Right Stuff),” New Kids On The Block
Song 2: Jumps“Bye Bye Bye,” *NSYNC
Song 3: Breathless at chorus“You Shook Me All Night Long,” AC/DC
Cool Down“ABC,” The Jackson 5

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Movies & TV Spinning Workout Routine With Star Wars & Disney Songs

Movies & TV Soundtrack Spin Routine

This Saturday (May 4) is Star Wars Day (a.k.a. May the Fourth be with you). I pulled together all sorts of songs from movies (like Mulan and High School Musical from Disney, Top Gun, and Footloose), television shows (like Friends), and pop culture to create this INCREDIBLE spin routine. I’m serious…these songs are so good.

Since the Star Wars soundtracks don’t have any lyrics, I went ahead and opted to start class with a few seconds of that infamous intro composition. I’ll play it while I introduce the theme for about 30 seconds and then switch to the actual warm up song.

Bonus! Ask your participants to guess what movie or TV show each song came from.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (40-minute Workout)

Do the following exercises, three times through.

  • Song 1: 45/45/45/45 Intervals. Do a 45-second interval for each intensity level: easy, moderate, hard, and very hard/breathless.
  • Song 2: 30 seated / 30 standing climb. Start at a moderate intensity for 30 seconds in the saddle. Then, take the next 30 seconds standing. Then, have a seat and do it again. Each time that you sit back down, add more resistance. Aiming to get to a hard intensity by the end of the song.
  • Song 3: Chorus sprint. Find a high moderate intensity and pedal with the pace of the song. At the chorus, find a very hard/breathless intensity by going faster. Shoot for adding 10-15 RPM to your pace. When the chorus ends, find moderate again to recover.

The Movies and TV Spinning Workout Routine and Playlist

Series Song / WorkoutSong & TV/Movie
Intro / Walk On Song“Star Wars (Main Theme),” John Williams, London Symphony Orchestra [Star Wars]
Warm up“I’ll Make a Man Out of You,” Donny Osmond, Disney [Mulan]
Song 1: 45/45/45/45“I’ll Be There for You,” The Rembrandts [Friends]
Song 2: 30/30 climb“Hey Mickey,” Toni Basil [Bring It On]
Song 3: Chorus sprint“Kids in America,” Kim Wilde [Clueless]
Song 1: 45/45/45/45“Greased Lightnin’,” John Travolta, Jeff Conaway [Grease]
Song 2: 30/30 climb“Space Jam,” Quad City DJ’s [Space Jam]
Song 3: Chorus sprint“Footloose,” Kenny Loggins [Footloose]
Song 1: 45/45/45/45“Jungle Boogie,” Kool & The Gang [Pulp Fiction]
Song 2: 30/30 climb“We’re All In This Together,” High School Musical Cast, Disney [High School Musical]
Song 3: Chorus sprint“Danger Zone,” Kenny Loggins [Top Gun]
Cool Down“Don’t You (Forget About Me),” Simple Minds [The Breakfast Club]

Want to hear the songs? I’ve added all these songs to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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80s Hip-hop and R&B Spinning Workout Routine and Playlist

80s Hip-hop and R&B Spinning Workout Routine and Playlist

If you’re looking for the best Hip-hop and R&B 80s workout songs, you came to the right place. I’ve gathered my favorite 80s hip-hop and R&B songs and turned them into a fabulous indoor cycling routine for your next class. We’ve got Salt-N-Pepa; Kool & The Gang; Earth, Wind & Fire; Tone-Loc; Diana Ross; and many more!

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Ride)

Do the following exercises, three times through.

  • Song 1: Climb Part 1. Match your pedal stroke to the beat and find a baseline resistance. Start at an easy intensity and continue to add resistance until you reach a high moderate intensity by the end of the song.
  • Song 2: Climb Part 2. Maintain the resistance from the song prior, starting at a high moderate intensity. You’re going to continue to add resistance throughout the song to find hard intensity. Option to come in and out of the saddle if that helps you maintain the resistance and desired intensity.
  • Song 3: Climb Part 3. Maintain the resistance from the song prior, starting at hard intensity. Continue to add resistance as throughout the song until you can no longer add resistance without breaking your pedal stroke and/or keeping the pace.
  • Song 4: Reverse Tabata. Remove some resistance but not all. You want to have a pretty heavy resistance on your wheel. Reverse Tabata is 20 seconds of recovery (standing), 10 seconds of breathless work. At the start of the breathless work, you are standing and begin to move your pedal as fast as you can. I like to count down “3,2,1” and at 1, we all sit for the remaining 7 seconds. The idea is that by standing you are able to get to that sprint pace much faster since your bodyweight is over your pedals. Ultimately, the goal is to be doing breathless work for 10 seconds at a very heavy pace.

The 80s Hip-hop and R&B Spinning Routine and Playlist

Series Song / WorkoutSong
Warm up“Celebration,” Kool & The Gang
Song 1: Climb Part 1“Let’s Groove,” Earth, Wind & Fire
Song 2: Climb Part 2“Push It,” Salt-N-Pepa
Song 3: Climb Part 3“Rock Steady,” The Whispers
Song 4: Reverse Tabata“Wipeout,” Fat Boys, The Beach Boys
Song 1: Climb Part 1“Wild Thing,” Tone-Loc
Song 2: Climb Part 2“Funky Cold Medina,” Tone-Loc
Song 3: Climb Part 3“I’m Coming Out,” Diana Ross
Song 4: Reverse Tabata“Bust A Move,” Young MC
Song 1: Climb Part 1“It’s Tricky,” Run-D.M.C.
Song 2: Climb Part 2“Let’s Hear It for the Boy,” Deniece Williams
Song 3: Climb Part 3“Get Down On It,” Kool & The Gang
Song 4: Reverse Tabata“Fight For Your Right,” Beastie Boys (only 7 intervals)
Cool Down“Walk This Way,” Run-D.M.C., Aerosmith

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here or listen on YouTube here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

80s Hip-hop and R&B indoor cycle routine and playlist
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“It’s Gonna Be May” Spinning Workout Routine and Playlist

It's Gonna Be May Spin Routine and Playlist

It’s that time of year when everyone recirculates the popular meme, “It’s Gonna Be May.” I took that meme as inspiration for my spinning workout routine this week and made a playlist full of songs with the word “may” or start with “may-“.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute workout)

Do the following exercises, four times through.

  • Song 1: Climb. Find your baseline pace with the beat of the music at an easy/moderate intensity. Continue to add resistance throughout the song until you’re at the very top of a moderate intensity at that same pace.
  • Song 2: Breathless @ chorus. Keep the resistance from the song prior. And find the new pace. You’ll likely be in a similar intensity level – somewhere between moderate and a low hard. At the chorus, go as fast as you can, looking for a breathless intensity. At the end of the chorus, return to that moderate/hard intensity.
  • Song 3: 30 seconds seated / 30 seconds standing. Match your pace to the beat of the music. Find a moderate intensity by adding resistance. After 30 seconds, stand out of the saddle. Intensity and pace stay the same.

The Playlist

Series Song / WorkoutSong
Warm up“It’s Gonna Be Me,” *NSYNC
Song 1: Climb“Main Attraction,” Jeremy Renner
Song 2: Breathless @ chorus“You May Be Right,” Billy Joel
Song 3: 30 seated / 30 standing“Mayhem,” Imelda May
Song 1: Climb“Legends Are Made,” Sam Tinnesz
Song 2: Breathless @ chorus“Maybe You’re The Problem,” Ava Max
Song 3: 30 seated / 30 standing“You Make My Dreams (Come True),” Daryl Hall & John Oates
Song 1: Climb“May I Have This Dance,” Francis and the Lights
Song 2: Breathless @ chorus“Main Event,” RuPaul
Song 3: 30 seated / 30 standing“Make Me Like You,” Gwen Stefani
Song 1: Climb“MAYDAY,” coldrain, Ryo
Song 2: Breathless @ chorus“Call Me Maybe,” Carly Rae Jepsen
Song 3: 30 seated / 30 standing“Hey Look Ma, I Made It,” Panic! At The Disco
Cool Down“May We All,” Florida Georgia Line

Want to hear the songs? I’ve added all these songs to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

"It's Gonna Be May" Indoor Cycling Routine and Playlist
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Earth Day Spinning Workout Routine and Playlist

Earth Day Spinning Workout Routine and Playlist

Earth Day is April 20, and here’s a great spinning workout routine and playlist dedicated to Mother Nature. Plus, I’ve include motivational cues you can use in your classes to further honor the holiday and our planet.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (48-minute Ride)

Do the following exercises, three times through.

  • Song 1: Climb Part 1. Start seated and match your pace to the beat of the music. Then, add resistance until you find your baseline resistance. From there, continue to add resistance throughout the song until you’re at the top edge of moderate intensity.
  • Song 2: Climb Part 2. In this second song, you will maintain resistance from the first song and add to it. First, match your pace to the beat of the music. Then, find a hard intensity by adding more resistance. You’re going to continue to play in that “hard intensity” effort level, adding more and more resistance without getting very hard or breathless. Feel free to sit or stand as you like.
  • Song 3: Climb Part 3. Maintain resistance from the prior song and add to it. In this song, you’ll find very hard intensity and continue to add throughout the song until you can no longer add resistance without keeping a smooth pedal stroke.
  • Song 4: Tabata Sprints. Take off all the resistance and then re-add to find your baseline resistance. The intervals are 20 seconds of breathless / “as hard as you can” work and 10 second recovery, done 8 times through.

The Earth Day Spinning Workout Routine and Playlist

Series Song / WorkoutSong
Warm up“Sunroof,” Nicky Youre, dazy
Song 1: Climb Part 1“Feels Like Home,” Sigala, Fuse ODG, Sean Paul, Kent Jones
Song 2: Climb Part 2“Talk Dirty,” Jason Derulo, 2 Chainz
Song 3: Climb Part 3“Save a Horse (Ride a Cowboy),” Big & Rich
Song 4: Tabata “Walking on Sunshine,” Katrina & The Waves
Song 1: Climb Part 1“Sunshine,” OneRepublic
Song 2: Climb Part 2“Carry You Home,” Tiesto, Stargate, Aloe Blacc
Song 3: Climb Part 3“Back Home,” Andy Grammer
Song 4: Tabata“We Didn’t Start the Fire,” Billy Joel (start the Tabata at 00:30)
Song 1: Climb Part 1“Dirty Dancer,” Enrique Iglesias, USHER
Song 2: Climb Part 2“Homegrown,” Zac Brown Band
Song 3: Climb Part 3“The Fighter,” Keith Urban, Carrie Underwood
Song 4: Tabata“Who Says You Can’t Go Home,” Bon Joni, Jennifer Nettles (final recovery in cool down)
Cool Down“Can’t Fight The Moonlight,” LeAnn Rimes

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Cueing Corner

Earth Day is an important holiday, and one that we don’t want to make light of with a breezy spin routine. I added in the following cues and themes to gently add some depth and seriousness to the ride.

  • Keep it simple and neutral in the beginning. Don’t make jokes but also don’t get into a serious monologue about climate change. You can say something like, “Earth Day is this week, so today we’re going to do a dedication ride. This ride is dedicated to the one that grounds me when my head is in the clouds. The one that lights even the darkest shadows. The ultimate mother… Mother Nature!”
  • As you get into the second series, you can start to get a bit thoughtful with your language. (You can see I also chose a bit more emotive / emotional songs to match my tone.) When we get to “Carry You Home,” I monologue a bit, “Mother Nature is counting on us to do our small part. What does that mean to you? How can you give back or get involved in your community?”
  • Then, help your riders narrow in on an actionable takeaway. Be succinct. For example, make 1-2 suggestions for local organizations they can get involved in. For me, we have a local park right nearby that meets each month to clean up the park. Another idea is to suggest riders commit to getting outside before your next class. Maybe they can even take a spin on their outdoor bike(s)!
  • As you approach the end of class, you want to bring your cues back to a more superficial and neutral level. Bring back some lighthearted energy and quips. Maybe say something like, “Mother Nature kicked our butts today.”

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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80s Heavy Metal Spinning Workout Routine to Kickstart Your Heart

80s Heavy Metal Spinning Workout Routine

You can’t have a list of best 80s workout songs without including heavy metal. This spinning workout routine and playlist has all of the great heavy metal 80s bands: Poison, Motley Crue, Ratt, KISS, Iron Maiden, Scorpions, Metallica, and more.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Ride)

Do the following exercises, three times through.

  • Song 1: Chorus Surge, RPM. Find the baseline pace (RPMs) at a moderate intensity. At the chorus, add +10 RPM to find hard intensity.
  • Song 2: Chorus Surge, Resistance. Find the baseline pace at a moderate intensity. At the chorus, maintain the pace and increase resistance to find hard intensity.
  • Song 3: Jumps. Coming in and out of the saddle to your liking.
  • Song 4: Tabata. It’s 20 seconds of breathless intensity work, with a 10 second recovery, done 8 times through. Recover for the remainder of the song.

The 80s Heavy Metal Spinning Workout Routine and Playlist

Series Song / WorkoutSong
Warm up“Cult of Personality,” Living Colour
Song 1: Chorus Surge, RPM (Baseline = 65-75 RPM)“Nothin’ But A Good Time,” Poison
Song 2: Chorus Surge, Resistance“Home Sweet Home,” Motley Crue
Song 3: Jumps“Round and Round,” Ratt
Song 4: Tabata“Kickstart My Heart,” Motley Crue
Song 1: Chorus Surge, RPM (Baseline = 65-75 RPM) “Lick It Up,” KISS
Song 2: Chorus Surge, Resistance“The Trooper,” Iron Maiden
Song 3: Jumps“Rock You Like A Hurricane,” Scorpions
Song 4: Tabata“Master of Puppets,” Metallica (skip 03:30 – 06:00 due to tempo changes)
Song 1: Chorus Surge, RPM (Baseline = 75-85 RPM)“We’re Not Gonna Take It,” Twisted Sister
Song 2: Chorus Surge, Resistance“Trashed,” Black Sabbath
Song 3: Jumps“Rainbow in the Dark,” Dio
Song 4: Tabata“Dr. Feelgood,” Motley Crue
Cool Down “Pour Some Sugar On Me,” Def Leppard

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here or on YouTube here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

80s Heavy Metal Indoor Cycling Routine and Playlist